Katy Hearn Macro Calculator (2024)

FAQs

How do I accurately calculate my macros? ›

Calculate Your Macros

Since each gram of carbohydrate and protein contains 4 calories, and each gram of fat contains 9 calories, you can calculate your macro needs as follows: Carbohydrates: Daily calories * 0.40 / 4 = grams of carbs per day. Proteins: Daily calories * 0.30 / 4 = grams of proteins per day.

Counting macros absolutely works for some people, and can provide needed structure in eating specific amounts of each macronutrient. It could be a helpful method when trying to initially understand portion sizes and the makeup of meals, in an effort to manage your weight or build muscle.

A common macro ratio for fat loss is 45% of calories from carbohydrates, 25% from protein, and 30% from fats. However, you may need to adjust these ratios based on your specific needs and preferences.

Macronutrients refer to carbs, fats, and proteins — the three basic components of every diet. The acceptable macronutrient distribution ranges are 45–65% of your daily calories from carbs, 20–35% from fats, and 10–35% from protein. However, remember that your macronutrient ratio doesn't directly influence weight loss.

So how do you know which macro ratio is right for you? Initially it's going to be trial and error. You simply have to try different macro ratios, test them for at least 4 weeks to give your body enough time to have a solid reaction, and then adjust the ratio if you feel you still aren't seeing any change.

Fairly accurately, but consistency is far more important than perfect accuracy. When people are introduced to macro counting and food logging, they're often told that they need to log everything they eat with near-perfect accuracy and precision.

You're never phasing your macros and only eating in a deficit. You can't live in a fat loss phase/calorie deficit forever. If you've been striving for weight loss for years and years, try something different – like eating enough (not drastically less). You're not preparing your own food.

Macros. While the basic premise of eating less will cause you to lose weight makes sense, it is only correct if the right calories are consumed. Calories from the different macros have varying effects on the body. Some of those effects will cause you to gain weight even if you are consuming fewer calories.

Trying to track every single calorie might not be your best bet. Instead, consider tracking your macronutrients. Macronutrients, also called macros for short, are the nutrient groups that your body needs in large amounts each day, including fats, carbohydrates and protein.

How to determine your macronutrient ratio. As a general rule, Albert advises a macronutrient breakdown of 20%-30% fat, 30% protein and 40%-50% carbohydrates. "Focus on getting healthy fats from things like nuts, seeds, olive oil, salmon, and avocados," Albert says.

What is the 60 20 20 rule for macros? ›

This means, you should receive 60% of your calories from simple and complex carbohydrates, 20% of your calories from healthy fats, and 20% of your calories from high-quality animal and/or plant-based proteins.

Your perfect macronutrient ratio depends on your goals, activity level, age, health, and genetics. For weight loss purposes, a moderate carb (30%-40% of calories), moderate fat (20%-30% of calories), and high protein diet (25%-35% of calories) tends to work for most people.

40/40/20 - 40 per cent protein, 40 per cent carbs and 20 per cent fat. 50/30/20 - 50 per cent from carbs, 30 per cent from protein and 20 per cent fat.

The 80/20 rule offers a balanced approach to eating, allowing 80% of your choices to be nutrient-dense foods while leaving 20% for indulgence. This sustainable mindset promotes well-being and a positive relationship with food. Strive for mindful eating, adaptability, and support when needed.

On this plan, you consume 40% of your calories from carbohydrates, 30% from protein, and 30% from fat. This plan deviates slightly from guidelines provided by major health organizations, such as the Dietary Guidelines for Americans (DGA).

40/40/20 - 40 per cent protein, 40 per cent carbs and 20 per cent fat. 50/30/20 - 50 per cent from carbs, 30 per cent from protein and 20 per cent fat.

In summary, the composition of diets for body builders should be 55-60% carbohydrate, 25-30% protein and 15-20% of fat, for both the off-season and pre-contest phases.